18
11
2019
Front-Rack Carry
10 Power Clean and Jerks (40/25 kg.) 10 Alt. Jumping Lunges 100-m Barbell Front-Rack Carry or DBs(17.5/12.5) 3 Rounds
16
11
2019
Ladder and Run
6-8-10-12 Front Squats (50/35 kg.) MB Weighted GHD Sit-ups (6/4 kg.) Then, straight into a 1-mile Run.
16
11
2019
Max Unbroken KB Swings
In partners: P1 performs Max Set of Unbroken KB Swings (24/16 kg.) P2 Holds the top of a Deadlift (80/60 kg.) BEFORE you switch, P1 (KB Swinger) performs 10 Burpees P2 (Deadlift Holder) performs 10 Deadlifts Switch back and forth. As many reps as possible of KB Swings in 15 min.
15
11
2019
Heavy to light to fast
10 Hang Power Cleans (80/60 kg.) 10 Ring Muscle-ups 20 Hang Power Cleans (60/40 kg.) 8 Ring Muscle-ups 30 Hang Power Cleans (50/30 kg.) 6 Ring Muscle-ups 40 Hang Power Cleans (40/20 kg.) 4 Ring Muscle-ups
